#ObesityPrevention

A growing body of research now points to a surprising hero in the battle against stubborn belly fat: spinach. According to dietitians cited in a recent feature by EatingWell, regularly including this leafy green in your diet may help reduce visceral fat, the harmful type of fat stored deep within the abdomen that is closely linked with chronic diseases such as type 2 diabetes, heart disease, metabolic syndrome, and certain cancers (EatingWell).

A new study in the Journal of Exercise Science and Fitness has delivered clear guidance for anyone in Thailand juggling weights and cardio in their workout routines: do your strength training before hitting the treadmill if you want maximum gains and fat loss. The research, which comes as fitness is becoming a stronger trend in Thai society alongside the country’s continuing battle with obesity and non-communicable diseases, suggests that the order of your workouts can make a notable difference for your desired results, offering practical insight for both seasoned athletes and casual gymgoers alike (T3, Yahoo! Lifestyle).

A new wave of fitness research is transforming the way we think about exercise, spotlighting ultra-short, high-intensity workouts as a powerful and time-efficient alternative to traditional gym routines. Recent reports have captured international attention by showcasing that just two minutes of targeted exercise may deliver health benefits equivalent to much longer conventional workouts—a revelation particularly relevant for busy Thais who struggle to find time for fitness.

For many in Thailand, where urban commuting, demanding work hours, and family obligations leave little time for prolonged gym sessions, the prospect of a scientifically validated two-minute workout presents an appealing solution. At the heart of this trend is a growing body of research supporting High-Intensity Interval Training (HIIT), specifically “micro-workouts” that combine maximal effort with minimal duration. These workouts can be done at home or in small spaces, using movements such as burpees, squat jumps, or fast stair climbs.

A growing body of research and expert dietary advice is converging on a clear message: increasing the size and substance of meals may be one of the most practical ways for individuals to reduce their consumption of ultra-processed snacks, a major contributor to a range of chronic health problems worldwide. This recommendation, spotlighted in a recent report by Business Insider, is resonating globally and holds considerable relevance for Thai readers, as Thailand grapples with rising rates of obesity, diabetes, and other non-communicable diseases tied to eating habits.

Walking may seem like an unremarkable part of daily life in Thailand, from commutes on skywalks in the heart of Bangkok to strolls through night markets or temple grounds. But recent research suggests this simple activity, especially brisk walking, delivers powerful fat-burning and health benefits—often rivalling more intense gym workouts and offering a practical solution for millions of Thais who may not have access to fitness facilities or prefer a more natural approach to health.

In the age of ever-evolving fitness trends and costly gym memberships, new research and expert insights point to a simple, accessible, and highly effective fat-burning strategy: walking, particularly done briskly and with intention. This daily habit, long undervalued amid high-intensity workout regimens, is now championed by health coaches and scientists alike for its remarkable ability to burn fat, boost metabolism, and improve health—no fancy equipment, gym contract, or punishing exercise routines required. For Thai readers seeking practical ways to improve health in everyday life, this evidence-based approach may be among the most impactful lifestyle adaptations available.

A fitness coach’s list of five recommended habits to do immediately after waking—including drinking 16 ounces of water—has sparked widespread discussion online over its potential to speed up belly fat loss. But does scientific evidence truly back up these early morning rituals? For Thai readers increasingly interested in practical weight loss strategies, understanding the real impact of these habits is vital for separating fact from fad.

The health and wellness article, which recently gained traction for its focus on quick belly fat loss, outlines a morning routine advocated by a fitness expert. The coach’s steps include: drinking 16 ounces (roughly 475 millilitres) of water, eating a high-protein breakfast, engaging in movement or stretching, exposing oneself to sunlight, and adopting mindful breathing practices soon after waking. At a time when rates of overweight and obesity are rising in Thailand—with the proportion of Thais overweight increasing to 37.5% in 2022, according to the National Statistical Office—such advice is both timely and relevant to many local readers (source).

Despite widely agreed-upon benefits, working out still feels like a chore for many—even as research keeps confirming that regular physical activity is crucial for overall health. A recent article from CNET, “7 Ways to Sneak More Exercise into Your Daily Routine Without It Feeling Miserable,” breaks down the science and psychology behind building movement into everyday life, offering practical—and surprisingly enjoyable—ways to stay active with less resistance and no gym membership required (read more at CNET: https://www.cnet.com/health/fitness/7-ways-to-sneak-more-exercise-into-your-daily-routine-without-it-feeling-miserable/).

With Thailand’s city streets and scenic parks coming alive during Bangkok’s hot season, a wave of new research and expert opinions confirms a message too often underestimated: walking is genuine exercise, packed with physical and mental health benefits. From the bustling sois of Siam Square to the leafy paths of Lumphini Park, Thais of all ages can take heart that their simple neighborhood strolls hold powerful benefits—comparable to more intense workouts—especially when done briskly and regularly. As highlighted by a recent April 2025 CNET article summarizing medical and fitness research, walking is not only exercise, but also an accessible key to a longer, healthier life for everyone, regardless of age, fitness, or background.

Imagine if simply changing the order you eat your food could help control blood sugar, manage your weight, and even combat cravings. That’s the promise behind the latest buzz in nutritional science: meal sequencing, specifically, eating protein first, then fiber, before carbohydrates. A surge of recent international research, now gaining attention in Thai media and public health circles, suggests this simple trick might make a big difference for people trying to prevent diabetes and obesity, two major health concerns in Thailand.

As low-carb diets remain a popular trend among weight-conscious Thais and people around the world, new research published in the Journal of the Academy of Nutrition and Dietetics has sounded a cautionary note: cutting carbohydrates may unexpectedly leave you short on several essential vitamins and minerals, with possible long-term health consequences for those who don’t carefully balance their menus (EatingWell). This fresh evidence urges the health-minded public to look past quick results and consider nutritional completeness, particularly as Thai society increasingly embraces Western and trendy diet patterns in the hopes of fighting the national rise in obesity.

A groundbreaking study from the University of Surrey has found that simply cutting out carbohydrates for one day each week could stimulate the body to burn fat just as effectively as intermittent fasting—a popular but challenging weight loss strategy. The new findings suggest an accessible alternative for those reluctant to embrace severe calorie restriction or complicated fasting patterns, opening new doors for individuals in Thailand and elsewhere aiming to improve health without radically altering their daily diets (GB News).

Citronella grass, known in Thai as ตะไคร้หอม (ta-khrai hom), and scientifically as Cymbopogon nardus, has long held a cherished place in homes and traditions across Thailand and Southeast Asia. As concern for natural wellness rises globally, and scientific research unpacks the real effects of traditional remedies, citronella grass stands out as a fascinating case where ancient wisdom and modern evidence intersect. Thai people, who have embraced citronella both in everyday life and traditional medicine, may wonder: What has modern science discovered about this familiar aromatic plant, and how do its practical applications hold up to scrutiny? This deep dive explores the cultural roots, therapeutic uses, scientific insights, and safe practices surrounding citronella grass for today’s health-conscious readers.